Samfaina is a traditional vegetable stew from Catalonia, a region in northeastern Spain. This vibrant and flavorful dish showcases the bounty of seasonal vegetables, making it a beloved staple in Catalan cuisine. Similar to the French ratatouille, Samfaina combines roasted and sautéed vegetables with a rich tomato-based sauce, enhanced by aromatic herbs like thyme, oregano, and bay leaf. This dish not only celebrates the fresh produce of the region but also reflects Catalonia's rich culinary heritage. Traditionally served as a side dish, Samfaina can also stand alone as a main course, especially for those seeking a healthy, vegan, and gluten-free option.
Ingredients:
- 2 eggplants, diced
- 2 zucchinis, diced
- 2 red bell peppers, diced
- 2 onions, diced
- 4 garlic cloves, minced
- 4 ripe tomatoes, chopped
- 1/4 cup olive oil
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp paprika
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 bay leaf
Instructions:
Step 1:
1. Preheat the oven to 375°F (190°C).
2. Spread the diced eggplants, zucchinis, and red bell peppers on a baking sheet.
3. Drizzle with olive oil and sprinkle with salt and black pepper.
4. Roast in the oven for about 20 minutes or until slightly browned and tender.
Step 2:
1. While the vegetables are roasting, heat the remaining olive oil in a large skillet over medium heat.
2. Add the onions and garlic, sauté until translucent and fragrant.
Step 3:
1. Add the chopped tomatoes, paprika, thyme, oregano, and bay leaf to the skillet.
2. Stir well and let simmer for about 10 minutes or until the tomato sauce has thickened.
Step 4:
1. Add the roasted vegetables to the skillet with the tomato sauce.
2. Stir well to combine and let simmer for an additional 10 minutes or until all the flavors have melded together.
Step 5:
1. Serve the Samfaina hot or cold with a drizzle of olive oil and some crusty bread on the side.
Nutrition Value:
1. Eggplants
- Calories: 20 per cup (82g)
- Carbohydrates: 5g
- Protein: 0.8g
- Fat: 0.1g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin K, Vitamin B6, Folate
- Minerals: Potassium, Magnesium
- Nutritional benefit: Eggplants are low in calories and rich in dietary fiber, aiding digestion and providing antioxidants that help protect the body from harmful free radicals.
2. Zucchinis
- Calories: 17 per cup (124g)
- Carbohydrates: 3g
- Protein: 1.4g
- Fat: 0.3g
- Sodium: 8mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C, Vitamin K, Folate
- Minerals: Potassium, Manganese
- Nutritional benefit: Zucchinis are low in calories and high in antioxidants, particularly Vitamin C and beta-carotene, which support immune function and eye health.
3. Red Bell Peppers
- Calories: 31 per cup (149g)
- Carbohydrates: 7g
- Protein: 1g
- Fat: 0.3g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C, Vitamin B6, Folate
- Minerals: Potassium, Manganese
- Nutritional benefit: Red bell peppers are packed with Vitamin C and beta-carotene, promoting immune health and providing anti-inflammatory benefits.
4. Onions
- Calories: 46 per cup (160g)
- Carbohydrates: 11g
- Protein: 1g
- Fat: 0.1g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin B6, Folate
- Minerals: Potassium, Manganese
- Nutritional benefit: Onions contain antioxidants and compounds like quercetin that have anti-inflammatory properties and support heart health.
5. Garlic
- Calories: 4 per clove (3g)
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Manganese, Selenium
- Nutritional benefit: Garlic is known for its powerful antioxidant properties and its ability to boost the immune system and reduce blood pressure.
6. Ripe Tomatoes
- Calories: 22 per medium tomato (123g)
- Carbohydrates: 5g
- Protein: 1g
- Fat: 0.2g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C, Vitamin K
- Minerals: Potassium, Folate
- Nutritional benefit: Tomatoes are rich in lycopene, an antioxidant linked to reduced risk of heart disease and cancer, and they are also a good source of Vitamin C.
7. Olive Oil
- Calories: 119 per tablespoon (14g)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E, Vitamin K
- Minerals: None significant
- Nutritional benefit: Olive oil is high in monounsaturated fats, which are beneficial for heart health, and it contains antioxidants that help reduce inflammation.
8. Salt
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2325mg per teaspoon
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Essential for fluid balance and nerve function but should be consumed in moderation to avoid high blood pressure.
9. Black Pepper
- Calories: 6 per teaspoon (2.3g)
- Carbohydrates: 1.4g
- Protein: 0.2g
- Fat: 0.1g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin K
- Minerals: Manganese
- Nutritional benefit: Black pepper aids digestion and has anti-inflammatory properties.
10. Paprika
- Calories: 19 per tablespoon (7g)
- Carbohydrates: 4g
- Protein: 1g
- Fat: 1g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin E
- Minerals: Iron
- Nutritional benefit: Paprika is rich in antioxidants and can improve blood circulation and digestion.
11. Dried Thyme
- Calories: 3 per teaspoon (1g)
- Carbohydrates: 1g
- Protein: 0.1g
- Fat: 0.1g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Iron, Manganese
- Nutritional benefit: Thyme has antimicrobial properties and supports respiratory health.
12. Dried Oregano
- Calories: 5 per teaspoon (1g)
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.1g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin K, Vitamin E
- Minerals: Manganese, Calcium
- Nutritional benefit: Oregano is high in antioxidants and has anti-inflammatory and antibacterial properties.
13. Bay Leaf
- Calories: 6 per leaf (1.8g)
- Carbohydrates: 1.4g
- Protein: 0.1g
- Fat: 0.2g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C
- Minerals: Iron, Calcium
- Nutritional benefit: Bay leaves add flavor and contain compounds that can aid digestion and reduce inflammation.
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